Preventing and relieving canker sores through diet

Canker sores are lesions in the mouth that can cause inflammation. So, to prevent and relieve canker sores, it is essential :

• to avoid the aphtogenic foods which participate in the formation of canker sores. Among them, the sharp foods or crispy and the spicy foods can irritate the inside of the mouth. In addition, dried fruits, cheese or even chocolate can trigger a pro-inflammatory reaction and therefore canker sores. However, studies remain uncertain on the subject for the moment. Despite a general enthusiasm for definitively stopping these foods during recurrent canker sores, the appearance of a canker sore remains very specific to the food consumed.

• limit foods rich in citric acid which have the particularity of leading to tingling and burns at the level of the oral mucosa. Citric acid is a naturally occurring acid found in foods. It is also used as an addition to food products by the food industry as a food additive under its code E330. Citric acid is harmless to our body. However, in high doses, it causes erosion of dental enamel and aggression to the mucous membrane of the mouth. This is confirmed by a clinical fact published in the French Journal of Allergology and Clinical Immunology. Indeed, two male subjects presented hypersensitivity to citric acid leading to the formation of oral aphthosis a few hours later.

• to favor the foods rich in omega-3 for relieve inflammation. Omega-3s are polyunsaturated fatty acids that help reduce the inflammation of canker sores. Of the recent studies show their roles in the overall improvement of oral health, and particularly in the case of recurrent mouth ulcers. Two studies published in the journal International Journal of Dentistry and the medical journal Oral Surgery, Oral Medicine, Oral Pathology, and Oral Radiology demonstrate that daily omega-3 supplementation for 6 months significantly reduced the number and duration of canker sores, as well as their pain. A sufficient intake of omega-3 helps reduce the formation of mouth ulcers.

• to prevent nutritional deficiencies. Micronutrient deficiencies such as the iron, there vitamin B9, there vitamin B12 and the zinc can cause mouth ulcers. Indeed, some of these micronutrients are involved in immunity, cell production and healing. All of these roles make it possible to fight against the appearance of canker sores. 

Foods rich in citric acid have the particularity of leading to tingling and burning in the oral mucosa, or even to hypersensitivity to citric acid.

We recommend you :

• to limit your consumption citrus including lemon, grapefruit, orange, and clementine and their juices. Tangerine is the number 1 citrus fruit richest in citric acid, so it should be avoided especially if you like it. If you want to eat a citrus fruit, choose very ripe citrus fruits because they contain less citric acid.

• to avoid eating berries (strawberries, raspberries and currants) and replace them with blueberries which do not contain citric acid.

• to restrict your consumption of tomatoes, pineapple and of cherries, fruits also rich in citric acid. There banana, for its part, is a fruit that does not contain citric acid.

• to reduce, or even eliminate, its consumption of alcoholic beverages. Fermented alcoholic beverages, including wine, beer and cider, produce citric acid from the oxidation of sugars by fungi. In addition, Manger Bouger recommends that the French population not drink more than two glasses of alcohol per day and not every day.

• to decrease ingestion of soft drinks and of sodas. They contain acid giving them more taste and acidity.

• de limit the use of vinegars and of vinegared products like vinegared pickles.  

• wherever possible, avoid purchasing all food products containing the food additive: citric acid or E330. Therefore, it is advisable to check the list of ingredients of the products.

Dried fruits, cheeses or even chocolate can be involved in the appearance of recurrent mouth ulcers. It appears that these types of foods trigger a pro-inflammatory reaction in the body. 

We recommend you :

• to observe if mouth ulcers appear after consuming one of these types of foods. It's a shame to deprive yourself of dried fruits, cooked cheeses or chocolate if no canker sores occur!

• to avoid consuming cheeses à cooked dough such as Gruyère, Gouda, Parmesan, and turning to soft cheeses such as Camembert.

• in general, to limit your consumption of chocolate and of dried fruit (including nuts) to reduce the risk of canker sores.

In our diet, certain foods can be irritants for the oral mucous membranes by their texture or their shape. We think in particular of bread crumbs which stick to the palate, or chips which tend to injure the mucous membranes of the mouth. Small tips must be adopted on a daily basis to avoid this inconvenience.

We recommend you :

• to dip your rusks in your soup instead of eating them as they are.

• to prefer to dip your dry biscuits in your drink: milk or tea.

• avoid eating chips which irritate the oral mucosa.  

A set of scientific articles recommends against the use of spices in the case of recurrent mouth ulcers. Known for their irritating effect on the digestive system, strong spices can also irritate the inside of the mouth.

We recommend you :

• to avoid embellishing your dishes with strong spices such as chilli, curry or pepper.

• to opt for aromatic herbs such as parsley, basil and coriander, which will also add flavor to your dishes.

Omega-3 helps relieve recurring mouth ulcers thanks to their anti-inflammatory action. They also act on the number and duration of canker sores. A sufficient intake of omega-3 is therefore recommended.

We recommend you :

• to season your dishes vegetable oils, in particular, thelinseed vegetable oil and theperilla vegetable oil, for their richness in omega-3.

• to practice fish oil cures (including cod liver oil). These types of oils have the particularity of having a good omega-3/omega-6 ratio and available fatty acids.

• to introduce into your meals at least one oily fish per week. Mackerel, herring, sardines and salmon are fish naturally rich in omega-3.

• to favor, as far as possible, the purchase of products with the blue-White-Heart label which concentrates a significant content of omega-3. This concerns a large list of products including eggs, milk and even meat. To put it simply, the diet of farm animals reflects our daily diet. To do this, Blanc-Blanc-Cœur assists farmers in this quality approach by introducing alfalfa, rapeseed or flax plants into their livestock feed for their richness in omega-3. As an indication, a Blue-White-Heart egg contains on average 2.5 times more omega-3 than a “normal” egg.

Certain micronutrients such as iron, there vitamin B9, there vitamin B12 and the zinc are involved in immunity, there cell production and the healing. A deficiency in these micronutrients can cause chronic and recurrent mouth ulcers. Among these deficiencies, we find: 

• L’iron deficiency anemia

• L’macrocytic anemia by vitamin B9 deficiency or by vitamin B12 deficiency

• There deficiency in zinc 

It is important to check that the diet covers the daily intake of these micronutrients with a health professional.

• List in a notebook the foods you ate the day before, after the appearance of canker sores. Regularly listing your foods allows you to identify aphthogenic foods. 

• Avoid eating your very hot meal ! Eating too hot leads to the appearance of canker sores in the mouth.

• Promote consumption cold temperature food. Cold is known for its anesthetic effects and thus reduces pain.

• Drink infusions of officinal sage or some marshmallow root decoctions which contribute to the relief of canker sores. You should consult the precautions for use of each of these plants before use.

• Ask your general practitioner to prescribe a blood analyse. The aim of this analysis is to verify that you do not have any nutritional deficiencies which could promote the appearance of mouth ulcers.

• Opt for the use of a soft bristle toothbrush rather than wire-haired. Hard bristle toothbrushes are not the best, think again! Improper handling of a hard-bristled toothbrush can tend to damage your teeth and gums.

• Avoid purchasing toothpaste containing Sodium lauryl sulfate (SLS). This compound is present in most toothpastes on sale in our stores and has a powerful detergent effect. Today, this compound is the subject of much controversy since it is believed to cause irritation in the mouth.

• Think about making regular visits at a dentist in order to control your oral health. The HAS (Haute Autorité de Santé) recommends going to your dentist at least once a year. Remember that it is not enough to have any oral problem to go to your dentist!

• Make use of mouthwashes made of baking soda in addition to your daily tooth brushing. Baking soda contains active ingredients acting as anti-inflammatory, anti-infectious and pH regulator in the mouth.

• Take advantage of the power of essential oils to quickly get rid of a nasty canker sore. Known to be effective against oral infections,noble Laurel essential oil can help you make a canker sore disappear in a few days; in addition to instantly alleviating the pain felt.